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Strength
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In 12:00 work up to a heavy complex of:
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
Do not fear the complex, this is where we get better!
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Conditioning
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“Rocket Power”
Complete for time:
21 Lateral Barbell Burpees
21 Power Snatches, 115#/85#
15 Lateral Barbell Burpees
15 Overhead Squats, 115#/85#
9 Lateral Barbell Burpees
9 Squat Snatches, 115#/85#
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Corina just got off the bike after Round 4 of last Thursday’s WOD. She is pain right now, yet she still gave a smile and double thumbs up. Read below!
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Smile Through Your Suffering.
When you put out during a workout, truly put out, it hurts. But in order to grow and progress, you have to hurt a little. So now it’s up to you how you deal with it. Your mind has more to do with your performance than your body does. We’ve seen people hit a complete wall during a workout. Their body had more, but their mind didn’t allow it to happen. It’s happened to all of us. Conversely we’ve seen people do things that shouldn’t be physically possible. Yet they kept their mind where it needed to be, and they performed unbelievably well. Did it not hurt? Of course it did. But they accepted it and focussed on something else.
The picture of Corina above is an example. That shit hurts, yet she’s all smiles and thumbs up. Do you think that mindset impacted her performance on the next round differently than if she had gotten off the bike and started talking negatively inside or out loud?
Another example: who remembers doing “Kelly Rowland” last week? I sure do. Jumping into the 5pm WOD I was odd man out and going to do a heat solo when Chris L and JT said they would defer to heat 2 so I didn’t have to go it alone. Those are great friends! And during those rounds of Kelly in between the rows, every single time Chris and I passed each other during the run, he gave a big smile and a “shaka” hand wave. Those 400s sucked, it was 100 degrees out, we were entering the dark place, and this dude was loving it. Was he hurting? Hell yes he was, we all were. But his mind was right. And what do you think happened to my mindset each time we passed? I can tell you that I laughed out loud that he was having so much fun as I was dying! Did each of us do better than we would have otherwise? Hell yes we did!
You have the power, not just in your workouts but in your every day life, to decide how you’re going to react to what’s happening to you (If you’ve never read Viktor Frankl’s “Man’s Search for Meaning” I highly recommend it to reinforce this concept). Our recommendation is to smile though your suffering. Give it a try the next time your workout gets real, it will help!
